Wed. 11-24-2010 WOD

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:

Complete 5 Rounds


Shoulder Press 65% x 10

DB Burpee Clean & Press x 10 (increase weight each round)



Ridge WOD:


Strength:


Front Squat – 1 rep on the minute for 10 minutes (increase weight as you go)


Strict Press – 1 rep on the minute for 10 minutes (increase weight as you go)


HEAVY Thruster (135-155#) – 2 reps on the minute for 5 minutes






WOD: 3 Rounds for Time…


10x Man Makers 35# Dumbbells (plank position, row each arm, bring feet up between dbs, squat clean thruster, overhead lunge each leg, repeat)


20x Pull Ups


HEAVY Farmers Carry 200ft

Holiday Gym Hours:

NOTICE: Gym will be closed on Thanksgiving Day!

Wed. 11-24-2010: 6am, 7am & 8am calsses (No Schedule 5:30pm class)
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)


Thrs. 11-25-2010: GYM CLOSED! Thanksgiving Day


Fri. 11-26-2010: 8:00am ONLY!!! Co-Ed Boot Camp ONLY!
No 6am, 7am or 5:30pm Classes!
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)



Sat. 11-27-2010: 8:00am Co-Ed Boot Camp
 
 
If you have any questions or concerns please contact Jeremy Barnett at 239-851-3940
or at crossfittb@yahoo.com .
 
Have a Happy & Safe Thanksgiving!